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Week 7: Workout C (Day 20 of Transformation Challenge)

24 Jun

Week 7: 6/24/11

Think I got at least 6 hours of sleep this time.
The best part is I think it was quality sleep! I didn’t wake up the whole time!
Body felt all sore when I woke up but just went through the motions with my early morning workout!
Very happy with my progress in general.

Lifting:
(WU = Warmup Sets, WS = Work Sets)

Squats:
WU
Bar x (2×5)
75 x 5
120 x 3
165 x 2
210 x 1
WS
255 x (5×5)

Bench Press:
WU
Bar x (2×5)
85 x 5
130 x 3
WS
175 x (5/5/5/5/3)

Bent-over Rows:
WU
none
WS
170 x (5×5)

Dips:
WU
BW x 5
WS
+60 x (3×5)

Reverse Crunch:
none

Cardio:

None

Workout Notes:

Squat:

I think for the most part I am doing well with squats this whole week!
Think I am more controlled on my descent down and taking fewer breaks at top between reps.
My rest time has increased dramatically to make sure I get enough breather to do the sets and I think that was a good call for my part.
(Rest time went from 1-2 minutes between sets to 3-5 minutes)
Think fatigue started to hit me at the 4th and 5th sets and there’s a noticeable forward lean on set 4, reps 4-5 and on the 5th set, reps 3-5.
Do not think it’s too bad and I at least hit parallel on ALL the reps!
Just need to remember the following: Chest Up! Hips Back! Knees out!

Also I think this is the 1st time I actually did 5×5 with me focusing on an object about 5-6′ in front of me and down!
I was doing it wrong this whole time and was focusing too far ahead of me, around 10-20′ and down in front instead of 5-6′ !
You can now easily see a more neutral head/neck position!

Bench Press:

Think my form is fine on this one.
Made sure to keep shoulders tight and everything else.
Think lateral movement is gone as I aim to hit a specific spot on the ceiling each time.
Unfortunately I think squats wore me out a bit and I didn’t give myself enough rest time between sets on the BP and I failed on the last set 😦
(I usually only give myself 30-45 seconds rest between sets on the BP)
I was rushing to finish my sets due to another appointment I had to go to and I didn’t get at the gym earlier than I wanted.
Need to make sure I give myself enough rest time between sets but not too much!

Bent-over Rows:

The whole 5×5 felt easy enough even with only 30-45 second break between sets.
I am wondering if I need to bring my hips back a bit?
Also not sure if my back is in good enough position or I should extend it even more by lowering my hips a bit as well?
Also not sure if I am bringing the bar too fast on the way back down?
Otherwise I think I did fine.

Dips:
Dips is one of my fave things to do now that my shoulder pain issue is gone!
Love dropping down with plates dangling between my legs 😀
Was easy enough to do them all again today!
Can’t wait to get 2 plates soon!

Reverse Crunch:
I ran out of time and was not able to do any crunches today 😦
It’s an assistance exercise so I am not too worried about it.
I worked HARD today!

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Posted by on June 24, 2011 in Training Log

 

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